Training Log Archive: BPIn the 1 days ending Apr 16, 2016:
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Saturday Apr 16, 2016 #
Jogging warm up/down 10:00 [2] 1.8 km (5:33 / km)
Mile plus 4x50m strides
Stretching 7:00 [1]
Dynamic
Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)
Getting loose with usual routine
Track intervals (Outdoor) 4:37 1.5 km (3:05 / km)
Got a text late last night to say we're training at Spring Lake HS at 7am. Too good an opp to pass up having company with fellow 800 guys Rick P and Jim S. Conditions were good at 61F with noticeable wind down home straight- HTFU opportunity.
Stuck to plan of doing a speed endurance session down ladder. Jims calf playing up so he took splits and provided motivational encouragement and Rick who had started earlier ran the last 200 of the 6 and 4 with me. Must've made a difference cos the session went better than expected. Form was good too- no strain, no falling apart in the home straight- but solid effort all told as follow:
600 1:57.1 (39.5, 40.5, 37.x) 5R walk
400 73.7 (37.x, 35.x) 6R
300 53.3 (18.x, 34.x) 7R
200 33.3 (to quote Jim, "smokin'")
Exceeded expectations and because intensity was high, allowed more recovery between the reps.
Stuck to plan of doing a speed endurance session down ladder. Jims calf playing up so he took splits and provided motivational encouragement and Rick who had started earlier ran the last 200 of the 6 and 4 with me. Must've made a difference cos the session went better than expected. Form was good too- no strain, no falling apart in the home straight- but solid effort all told as follow:
600 1:57.1 (39.5, 40.5, 37.x) 5R walk
400 73.7 (37.x, 35.x) 6R
300 53.3 (18.x, 34.x) 7R
200 33.3 (to quote Jim, "smokin'")
Exceeded expectations and because intensity was high, allowed more recovery between the reps.
Walking warm up/down 9:00 [1] 1.0 km (9:00 / km)
Legs heavy so just walk to cool down
Done and off for coffee!
Done and off for coffee!
Walking 24:00 [1] 2.1 km (11:26 / km)
Dragging - or rather being dragged by the wee beasties